Over:Unders Are the Ultimate Interval Upgrade, Here’s Why

Over:Unders Are the Ultimate Interval Upgrade, Here’s Why

From EVOQ.BIKE Cycling Podcast by EVOQ.BIKE

May 11, 2026 · 15 min

About this episode

Landry and Brendan discuss the benefits of over-under intervals for improving FTP and fatigue resistance in cycling training.

Landry and Brendan break down why over-under intervals may be the best “bang for your buck” for raising FTP and building fatigue resistance, arguing they can outperform steady-state threshold work while better matching real race demands like surges, climbs, and pacelines. They explain FTP as the balance between lactate production and lactate clearance, and how alternating time just under and just over threshold trains your body to clear (and even recycle) lactate more effectively, including a nod to the Cori cycle. They also discuss when steady efforts still matter (e.g., certain time trials), warn against overdoing race specificity, and share ideas for making over-unders more fun, customizable, and improvised based on how you feel, plus where to find examples, coaching, and training plans. Chapters:00:00 Why Over Unders Win 00:50 How Lactate Raises FTP 02:13 Real World Race Surges 03:27 When Steady State Helps 04:38 Avoid Overdoing Specificity 05:48 More Fun Than 2x20 08:00 Lactate As Fuel08:51 Customize And Improvise 10:30 Race Simulation Story 12:47 Speed Focused TT Mindset 14:10 Wrap Up Resources 📧Email us at Landry@evoq.bike or brendan@evoq.bike👉Coach Bios…

People in this episode

Hosts: Landry, Brendan

Topics covered

  • over-under intervals
  • FTP
  • lactate production
  • fatigue resistance
  • race demands
  • training plans

Keywords

  • over-under intervals
  • FTP
  • lactate clearance
  • race simulation
  • training plans
  • cycling
  • fatigue resistance

Mentioned in this episode

Organizations: EVOQ.BIKE

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